Periodization Concepts for Intercollegiate Sports

by Luke Tipple, MS, SCCC, CSCS, USAW Tyler Carpenter, MS, SCCC, USAW

Assistant Strength and Conditioning Coach/Olympic Sports

The Ohio State University

Periodization defined

•  Periodization is a process of adapting the training regimen into phases in order to maximize the athlete’s capacity to meet the specific demands of a sport.

Periodization defined (cont.)

•  Each cycle is planned according to an organized schedule of varying length: –  Microcycle: generally 1 week –  Mesocycle: anywhere from 2-4 weeks –  Macrocycle: refers to the overall training

period, usually representing a year •  Through this, there is a gradual cycling

of resistance, volume, intensity, and specificity in order to achieve peak levels of performance.

Seasons/Phases

•  Off-season (Preparation Phase I) •  Pre-season (Preparation Phase II) •  Competition (In-season) •  Post-season (Transition)

Off-season (Preparation Phase I)

•  Improve work capacity •  Increase strength training •  Prepare for future workloads •  Increase aerobic base (non-specific

to specific activities) –  Intensity—low to medium –  Volume—medium to high

Pre-season (Preparation Phase II)

•  Increase sport specific activities •  Increase anaerobic/threshold

conditioning –  Intensity—Medium-High –  Volume—Medium-High

Inseason

•  Strength training (maintenance) •  Specific power •  Increase speed and power

–  Intensity—High –  Volume—Low

Post-season (Transition)

•  Recovery –  Physical and mental

•  Cross training activities –  Other recreational activities (basketball,

soccer, tennis, racquetball, mountain biking, hiking, etc.)

–  Rest mind and body

Transi'on  (cont.)  

• Male  vs.  Female  Considera'ons  –  Females  less  muscle  mass,  therefore:  – Women  will  lose  strength  faster  – Women  generally  gain  BF  quicker  – Women  will  lose  condi'oning  quicker  

•  Female  focus  on  ACL/Landing  Mech.  

Training Principles

•  Specificity Principle •  Base Endurance •  Muscular Endurance •  Anaerobic Endurance •  Speed •  Agility •  Power •  Strength Training •  Rest (Recovery weeks) •  Taper/Peak

Specificity

•  The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. To be a good tennis player, you must play tennis. The point to take away is that an athlete should train by practicing their sport.

Base Endurance

•  The ability to delay the onset and reduce the effects of fatigue

•  Needs to be established first and foremost

•  Needed in order to finish •  Established in Off-season •  Continued in Pre-season •  In-season maintenance

Muscular Endurance

•  The ability of the muscles to maintain a relatively high force load for a prolonged time

•  Combination of force and endurance abilities

Anaerobic Endurance

•  Blending of speed skills and endurance •  The ability to resist fatigue at very high

efforts when arm or leg turnover is rapid

•  Established in Pre-season •  In-season maintenance

Speed

•  Speed is the quickness of movement of a limb, whether this is the legs of a runner or the arms of a swimmer

•  Begin training after base endurance •  Increased in Pre-season •  In-season maintenance and peak

Force

•  The ability to overcome resistance •  Force production relates to how well

you do sprinting up a hill or lifting a heavy weight

Power

•  The ability to apply maximum force quickly

•  It results from having high levels of the basic abilities of force and speed skills

Strength Training

•  Improves joint strength •  Improves bone density •  Improves muscular strength •  Improves force and power production •  Injury prevention

Rest (Recovery weeks)

•  Commonly overlooked •  Important for improved performance

–  Take 1 week as recovery week every 4-5 weeks of training

•  Prevents overtraining and injuries –  Signs and symptoms

•  Physical and mental recovery

Taper/Peak

•  Several types –  Used differently for different sports

•  Save for big event •  Rest is key

–  Decrease of total training volume

Program Design Considerations

Type of Sport •  Power – Anaerobic •  Endurance – Aerobic •  Combination •  Multiple Sports Injury Prevention •  Most Common Sites •  Previous Injury

Program Design (cont.)

•  Sport Specific/Exercise Selection •  Frequency •  Volume •  Intensity/Load •  Progression/Order of Exercise

Program  Design  (cont.)  

•  Income  Freshmen  –  Training  Background  –  Previous  injury  –  Fall  Sports    

• Modify  liNs  

–  Spring  Sports  • Able  to  take  'me  teaching  

Continuum Model For Strength Training

BASIC STRENGTH PEAKING

PHASE HYPERTROPHY STRENGTH & POWER MAIN. SETS 3‑5 3‑5 3‑5 1‑3 REPS 8‑15 4‑6 2‑3 1‑3 DAYS/WK 3‑4 3‑5 4‑6 1‑5 TIMES/DAY 1‑3 1‑3 1‑2 1 INTENSITY LOW HIGH HIGH VERY HIGH TO LOW VOLUME HIGH MODERATE LOW VERY LOW TO HIGH___________________ Example: Progressive Resistance Exercise (CYCLE) Weeks 1‑2 3‑4 5‑6 7 Core Lifts 4 x 8 4 x 5 4 x 3 Max or Unload Olympic 4 x 5 4 x 3 4 x 2 Assistant Lifts 3 x 12 3 x 10 3 x 8 * At the end of the 7th week, take one week of active rest and recycle.*

Continuum Model (cont.) Hypertrophy ‑ Prepares you for more intense training. High

volume training to improve muscle hypertrophy or size, which increase the potential to gain strength and power. Endurance is also gained in this phase.

Basic Strength ‑ Improves strength and lays a foundation for the

highly intense training to follow. A large part of your cycle can be spent here.

Strength and Power ‑ During this stage strength and power are

brought to high levels. Intensity is high while reps are low. Peaking ‑ Strength and power are brought to highest levels. Maintenance ‑ Maintaining the strength and power that was

obtained without causing undue fatigue.

Planning a Day of Training

•  Warm Up—Active Dynamic •  Resistance Training—Stress Muscles •  Conditioning/Plyometrics—Match

demands of sport •  Post Stretch—5-10 minutes static/PNF

The Ohio State University Two Day

Total Body Construction

Day One & Two Warm Up Abs Power Core (Upper/Lower Strength) Assistant (Upper/Lower) Low Back/Stabilizer

The Ohio State University Two Day Sample Program

Day One Day Two Warrm Up Warm Up Abs - Crunches 2 x 50 Abs - Reverse Crun. 2 x 40 Toe Ups (Twist) 2 x 25 Toe Ups 2 x 25 Power Snatch (Hang) 3 x Cycle Power Clean (Hang) 3 x Cycle Squat 3 x Cycle Squat Variation 3 x Cycle Incline Press 4 x Cycle Bench Press 4 x Cycle Lateral Squat 1 x 10 Lateral Lunge 1 x 10 RDL 2 x 10 PB Leg Curl 2 x 15 DB Shoulder Combo 2 x 8 Pull/Chin Ups 2 x B Dips 2 x 15,B Straight Bar Curls 2 x 10,B Hypers 2 x 15 Reverse Hypers 2 x 15 Wall Dorsi Flexion 1 x 40 Groucho Walk 1 x 20 Optional: Calf Raises Series 2 x 20

Rotator Cuff (DB) 1 x 15

The Ohio State University Three Day Sample Program

Upper/Lower/Combo Day One Day Two Warm Up Warm Up Abs Abs Power Power Core (Upper Strength) Core (Lower Strength) Assistant (Upper) Assistant (Lower) Low Back/Stabilizer Low Back/Stabilizer Day Three Warm Up Abs Power Core (Combo Strength) Assistant (Upper/Lower) Low Back/Stabilizer

Day One & Three Day Two & Four Warm Up Warm Up Abs Abs Power Power Core (Upper Strength) Core (Lower Strength) Assistant (Upper) Assistant (Lower) Low Back/Stabilizer Low Back/Stabilizer

The Ohio State University Four Day Sample Program Upper/Lower/Upper/Lower

Plyometric and Conditioning Program Design

Plyometric Training and Conditioning should

compliment the Strength Training Program Plyometric Training

Pre, Post, Off - Season Conditioning

Pre, Post, Off - Season * During the In-season, conditioning is

performed during practice

Ohio State University Men’s Volleyball

Plyometrics Program (Off-Season)

WEEK OF EXERCISES 1 & 2 NO PLYO’S 3 POGO JUMPS 1 x 20

SQUAT JUMPS 2 x 8 DB LEG HURDLE JUMPS 2 x 5 STANDING LONG JUMPS 1 x 5

4 TUCK JUMPS 1 x 10

SQUAT JUMPS 2 x 8 DB LEG HURDLE JUMPS 2 x 5 SLJ TO SL 1 x 3

5 & 6 TUCK JUMPS 1 x 10

PIKE JUMPS 2 x 5 INCREMENTED LATERAL JUMPS 2 x 8 SL HURDLE HOPS 1 x 5 BOX JUMPS 1 x 3

7& 8 TUCK JUMPS 1 x 10

SQUAT JUMP 2 x 6 PIKE JUMPS 2 x 5 INCREMENTED LATERAL HOPS 2 x 8 SL HOPS 1 x 6 BOX DROPS HURDLE JUMPS 1 x 3

9 TEST VJ

Conditioning/Speed/Agility Program Design

Phase I 1 – 3 Weeks (2 – 4 Days a Week) Establish Aerobic Base •  Timed Runs (1 – 2 miles) •  Intervals (1600, 800, 600) •  Over Distance (2 – 3 miles) Phase II 1 – 5 Weeks (2 – 4 Days a Week) Establishing Lactic Threshold/Anaerobic Base •  Sprint Ladder •  Short Intervals (400, 200, 100) •  Hill Training •  300 Yard Shuttles Phase III 1 – 4 Weeks (2 – 4 Days a Week) Establishing Anaerobic Sports Base/Sport Specific Skills •  Short Sprints •  Agility Work •  Quarter Sprints •  Sport Specific Drills

Intercollegiate Sport Comparison

The Sport Programs

Fall Women’s Volleyball Men’s & Women’s Soccer

Winter Men’s & Women’s Basketball Men’s Volleyball

Spring Baseball & Softball Men’s & Women’s Tennis

Intercollegiate Sport Comparison (cont.)

Fall Sports Women’s Volleyball & Men’s Soccer Fall In-season 2 day Winter Post-season 3 day Spring - E In/Off-season 2 day Spring - L Off-season 3 day Summer Off/Pre-season 3 day

Conditioning (year round except in-season) Plyometrics (same as conditioning) Total Test (Pre-Fall, Post-Winter, Post-Spring)

Intercollegiate Sport Comparison (cont.)

Winter Sports Men’s Volleyball Fall Pre-season 3 day Winter In-season 2 day Spring - E In-season 2 day Spring - L Post-season 3 day Summer Off-season 3 day

Conditioning (year round except in-season) Plyometrics (same as conditioning/Gym) Total Test (Pre-Fall, Post-Fall, Post-Spring)

Intercollegiate Sport Comparison (cont.)

Spring Sports Softball & Men’s & Women’s Tennis Fall Fall/In-season 2/3 day Winter Off-season 3 day Spring - E In-season 2 day Spring - L In-season 2 day Summer Off/Pre-season 3 day

Conditioning (year round except in-season) Plyometrics (same as conditioning/Tennis) Total Test (Pre-Fall, Pre-Winter, Post-Winter)

Track  and  Field  Cycles  

•  Fall  –  Establish  General  Condi'oning  •  Late  Fall  –  Working  Towards  Heavy  Strength  

(November  Tes'ng)  •  Early  Indoor  Season  –  Training  Heavy  Maintaining  •  Indoor  Championships  –  Taper/Peak  •  Outdoor  Transi'on  –  Different  Movements  •  Outdoor  Season  –  Maintain  Strength  •  Outdoor  Championships  –  Taper/Peak  •  Interna'onal/Na'onal  Jr.’s  Circuit    

Track  and  Field  (cont.)  

•  Early  Fall  (3-­‐4  Weeks)  –  Begin  with  two  circuits/wk  and  one  liN  

• Majority  of  Fall  (6-­‐8  Weeks)  – Hypertrophy  to  Strength    

•  Late  Fall  Into  December  (Test)  

Track  and  Field  (cont.)  

•  Indoor  Season  –  Two  Day  Split  (Total/Total)  – Day  One    

• Major  Movements  

– Day  Two    • Light/Fast  if  Compe'ng  • Tradi'onal  LiN  if  Off-­‐Weekend  

– Op'onal  Day  Three  for  Non-­‐Compe'tor  

Track  and  Field  (cont.)  

•  Indoor  Championships  (Two  Week  Taper)  –  Two  Day  Split    – Week  1:  

• Power/UB  Mul'joint/LB  Mul'joint/Posterior  • One  Set  of  all  Accessories  

– Week  2:  (Championship  Week)  • Power  (Light/Fast)  • UB  Mul'joint,  LB  Mul'joint  (2  sets  L&F)  • Glute  Ham  2x6,  No  other  accessories  

– Maintain  through  NCAA’s  

Track  and  Field  (cont.)  

•  Transi'on  to  Outdoor  •  Two  LiNs  +  One  Circuit  

– DB  Movements  –  Combo  Movements  on  Placorm  (PC,  PJ,  FS  Combo  or  PS,  PJ,  OHS  Combo)  

•  Volume  Increases  

Track  and  Field  (cont.)  

•  Outdoor  Season  •  Two  LiNs  

– Day  One:  Tradi'onal  LiN  – Day  Two:  Light  and  Fast  (Wednesday  or  Thursday  depending  on  travel)  

Track  and  Field  (cont.)  

•  Outdoor  Championships  (two  week  taper)  –  Two  LiNs    – Maintain  moderate/high  intensity  – Drop  all  Volume  

•  Interna'onal/Jr’s/Olympic  –  Light  Transi'on  into  Taper  – MAINTAIN  

Questions and Comments

Thank You

GO BUCKS!!!!

Luke Tipple, MS, SCCC, CSCS, USAW tipple.15@osu.edu

Tyler Carpenter, MS, SCCC, USAW carpenter.435@osu.edu